❌ 避免加工油炸勾芡醃製食品、首選原形食物

❌ 盡少涉入人工反式脂肪及糖油混合物

❌ 不吃宵夜（搭配間歇性斷食）
❌ 抬頭挺胸、不彎腰駝背

✔️ 首選無糖飲品（無糖豆漿/綠茶、美式等）
✔️ 時常自己下廚做飯（少吃外賣）
✔️ 飲食涉入為減醣抗糖及低鹽低鈉（飲食均衡）

✔️ 確保每天充足睡眠（早睡早起、不熬夜）

✔️ 確保每天的飲水量（一天不可少於3000cc）

✔️ 一星期最少進行兩次運動（有氧/無氧）

✔️ 學會降低胰島素和控制自己的血糖

✔️ 床單枕套一週一更換
✔️ 堅持使用正確姿勢刷牙、定期回牙科洗牙
✔️ 每日出門做好防曬工作、早晚做好護膚措施
✔️ 每日早晨一杯溫水及一杯蘋果醋
✔️ 晚上睡前堅持熱水泡腳、擦身體乳

✔️ 211 餐盤（2份蔬菜、1份全榖、1份蛋白質）

✔️ 一定要多攝入深色蔬菜、補充膳食纖維

📝：陳敏薇 Rain 諮臨四

🍎 a fruit (banana or apple)

🥛 a cup of milk (my favorite🥹)

-Lunch- 

🥬 a handful of vegetables (一拳頭，水煮加鹽）

🥩 five pieces of meat (用鹽麴或鹽巴醃肉，乾煎不加油）

🥚 an egg (水波蛋)

🍠 a sweet potato (蒸)
🥤a cup of soy milk or a cup of handmade juice 

-Dinner-

🍝Spaghetti aglio,olio e peperoncino 蒜炒義大利麵（健康版本）

Spaghetti is a whole grain product (全穀類製品), it has high resistant starch (抗性澱粉), so it can reduce the store of fat. Also, spaghetti is a low GI food, it makes people have satiety, and reduces the growth of blood sugar, it can stabilize our blood sugar.

/Recipe/

📝：陳敏薇 Rain 諮臨四

步驟 Instructions : 

📝：陳敏薇 Rain 諮臨四

口感 Taste：
自己親手做的紫菜飯捲的過程非常新奇有趣～🥰
味道非常健康又好吃，超喜歡這次的手作體驗！

心得 Feedback：

Many think kimbap and sushi might be the same, but there is a big difference in terms of the use of rice and the fillings.

In a Japanese sushi, the rice is seasoned with vinegar and sugar while in a kimbap is mixed with sesame oil and salt. People often call kimbap as Korean sushi or Korean sushi roll, but we prefer it to be called by the Korean name, “kimbap (김밥)“.

Compared to Japanese sushi, Korean kimbap looks and tastes more down to earth. However it’s the simple flavour of kimbap that makes it a perfect daily dish for everyone.

📝：陳敏薇 Rain 諮臨四

篇外小知識  Tips：

📝：陳敏薇 Rain 諮臨四